What is anaerobic exercise? This term is probably unfamiliar to you, but anaerobic exercise is a very common and popular form of exercise, and even if you have exercised very little, you must have dealt with this type of exercise and tried it! For example, when you were a child, when you were playing with your friends and you didn’t know that all this movement and jumping up and down is a kind of anaerobic exercise! In this article from Vitamin, we read everything about anaerobic training and introduce the types of anaerobic training.
What is anaerobic exercise?
Anaerobic exercise is a type of physical activity that breaks down glucose for energy without using oxygen. The word “anaerobic” means “without oxygen,” and these exercises are usually high-intensity, short-duration activities that rely on energy sources stored in your muscles instead of oxygen from breathing. Examples include sprinting, heavy strength training, and high-intensity interval training (HIIT).
During anaerobic exercise, your body uses glycogen (a stored form of glucose) to fuel itself. This type of exercise will help increase strength, increase endurance and increase muscle mass. In fact, this type of exercise is both necessary and popular.
What are the types of anaerobic sports?
Any activity that breaks down glucose for energy without using oxygen is anaerobic exercise. dMost of these activities are short term and high intensity.Exercises and movements that require short bursts of intense energy are examples of anaerobic exercise. such as:
- Exercise with weights: such as squats, chest press, etc.
- Jumping exercises: such as jumping squats or burpees
- sprint
- High Intensity Interval Training (HIIT)
- Sprint training (high intensity cycling)
Why do anaerobic exercises? What are the benefits of anaerobic exercise?
Anaerobic exercise forces your body and lungs to rely on energy sources stored in your muscles. If anaerobic training seems very difficult, that’s because the very nature of anaerobic exercise is difficult! But there are so many benefits and reasons to do it that when you read, you will definitely include this type of exercise in your training program.
1. Increasing bone density and strength
Anaerobic exercise, like resistance training, can increase the strength and density of your bones. Therefore, by doing these exercises regularly, you reduce the risk of osteoporosis.
2. Weight management
If you like to lose weight, this benefit will make you very happy. Anaerobic exercises help in weight loss and weight management in two ways. Both the growth of muscle mass and the increase of resting metabolism, and the reduction of body fat mass. We should also mention that anaerobic exercises are hard; Therefore, they also burn significant calories.
3. Increasing muscle strength and improving sports performance
Anaerobic exercise can increase muscle strength. These exercises activate the fast-twitch muscle fibers that are responsible for explosive movements.
Anaerobic training improves an athlete’s speed, agility, and strength, precisely the skills necessary for competitive sports.
4. Helping to improve mood
Studies show that anaerobic exercise (like strength training) can boost your mood and even fight depression. This may be strange; Because we have always heard that aerobic exercise has such an effect; But it has been found that anaerobic exercises can also be effective for a better mood.
What is the difference between anaerobic and aerobic exercise?
Aerobic means “with oxygen” and anaerobic means “without oxygen”. Both of these exercises are important for your overall health; Because they challenge your body in different ways. Now we will tell the important differences between these two types of sports.
How to produce energy
The main difference between these two types of exercises is How the body produces energy during exercise is Anaerobic exercise does not rely on oxygen to produce energy; Instead, it uses glycogen stored in your muscles. Anaerobic exercise is ideal for intense but short bursts of exercise such as sprinting. On the other hand, aerobic exercise requires oxygen to provide the body with the energy it needs.
Intensity and duration of exercises
Anaerobic activities are usually short, lasting only a few minutes, but performed at a high intensity. The focus of anaerobic training is to build strength and endurance for fast and explosive movements. In contrast, aerobic exercise is designed to be of longer duration and moderate intensity and improves cardiovascular health and endurance. For example, we can mention cycling, walking and dancing.
It has different benefits
Anaerobic exercise is great for building muscle, improving bone density, and increasing metabolic rate. It also increases the athlete’s agility and speed. But aerobic exercise primarily strengthens heart and lung function, reduces the risk of chronic diseases, and helps with weight loss or weight management with its high calorie burn.
How much of each of these exercises should we do?
The American Heart Association recommends that healthy (i.e., disease-free) adults should get this amount of physical activity each week to promote cardiovascular health and reduce the risk of cardiovascular disease:
- 150 minutes of aerobics
- 75 minutes of anaerobic exercise
final word
Anaerobic exercise is a sports term meaning “without oxygen”. Anaerobic exercise is defined as exercise that breaks down glucose for energy without the use of oxygen and includes high-intensity, short-duration exercise. In this article, we fully introduced anaerobic training and talked about the types of anaerobic sports.
Sources: verywellhealth – healthline – medicalnewstoday – webmd
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